Men's Self Massage for Pelvic Floor Health

Updated: Mar 30

Men’s pelvic floors need attention too! Self penile massage can be a great tool to support sexual function and overall health.

Man Excited about Self Care

Pelvic floor health is often on the lowest rung of the ladder when discussing physical health. When it is mentioned, it is often in relationship to pregnancy or other women’s issues. But men have pelvic floors too! And they can also be affected by pain and dysfunction. Self penile massage can be a wonderfully supportive tool for you address pelvic pain, erectile dysfunction, peyronie's, and overall health. A couple notes before we dive into the how to. First, self massage is NOT masterbation. Doing the massage techniques in various states of arousal is beneficial and massage should feel pleasant. However, your goal is not to stimulate yourself to orgasm. Create a therapeutic intention for yourself. Second, use moderation. Yanking the penis or applying too much pressure can result in injury. Use slow movements and enough pressure for traction while being mindful of your pain limits.

What you’ll need:

  • 20 to 30 minutes of time

  • Quiet space to sit or lie down

  • Towel soaked in warm to hot water

  • Small amount of lubricant (optional)

How to -

Male Pelvic Floor Muscles

Part 1:

  1. Wrap your penis in the warm towel for 5 minutes (make sure it is warm, not scalding)

  2. Perform traction by grasping your penis behind the glans (head) and pulling straight away from your body. You should feel stretch.

  3. Hold for 10 seconds and slowly release

  4. Perform the same motion pulling for toward your feet, head, and both hips.

  5. Repeat entire sequence 10 to 20 times

  6. Alternately - traction for 5 minutes in each direction taking a 1 minute break in between. You will only need to hold once in each direction.

Part 2:

  1. Hold the base of the corpus cavernosum and corpus spongiosum (commonly these structures are referred together as the penile shaft) between your connected thumb and forefinger in an “okay” sign

  2. With a comfortable pressure, slowly and steadily slide your hand from the base to behind the glans

  3. Repeat 50 to 200 times

  4. Rest if you begin to feel the need to ejaculate

Part 3:

  1. Use the tips of your fingers to massage your penis, perineal body (area between your testicles and your anus), and pelvic floor muscles (between the bottom of your pubic bone and base of the penis, between your penis and your thighs).

  2. Circular motions are generally most comfortable, but you can experiment with back/forth and up/down motions as well

  3. Use pressure that feels productive

Do this massage daily for best results. If you find you do not have enough time to do the entire routine in one sitting, feel free to break it up into multiple sessions! And once you’ve got this down, adding abdominal massage to your self care routine can really amp up your progress. Share this article with someone who could benefit!

**This article is for informational purposes only and should not be taken as medical advice. Massage therapists do not diagnose, perform genital massage, or work internally. Please see your doctor or a pelvic floor physical therapist if you believe you have a pelvic floor dysfunction or other medical condition.**


Rhiannon Flores-Drennen

LMBT & Founder of Philosopher's Stone Therapeutic Massage

Serving Haddonfield, NJ and Surrounding Areas

Chronic Pain Relief Specialist

Rhiannon loves helping you solve your pain puzzles! A chronic pain specialist with a sub-specialty in pelvic dysfunction, she understands the huge impact pain can have on your life and is dedicated to helping you reach your health goals so you can enjoy your life fully and whole. Though her style can sometimes be described as "therapeutic fluff," she is not the therapist to see for a "just to treat myself" massage.

Augmenting her initial massage training with multiple courses and certifications including SMRT, ATMAT, and IHPS she has the skills to create effective and lasting change for you. But don't go on blind faith - check out her amazing reviews!

#menshealth #pelvicfloorhealth #pelvicpain #sexualpain #pelvichealth #pelvicfloordysfunction #selfcare #selfmassage

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